Wednesday, March 31, 2010
CFE WOD: 20 Min Time Trial Swimming: GOAL: 1400y
My first time trial. I am worried that my form may suffer from this workout, because for me, like my golf swing, my stroke comes and goes. Some days it is clicking and my butt is on top of the water, and then other days I feel like I am swimming uphill. Pumped for a good performance though.
The time trial went well. After warming up and doing drills for around 12 minutes, I started the 20min time trial. At around 800y, I felt my lats melting, but focused on form and technique rather than the pain. Despite my foot cramping twice during the swim, I managed 1375y, or about a 1:30/100y pace. I was pleased with my effort. My form held up rather nicely throughout the swim. I focused on three key elements: 1) looking down at the bottom of the pool, instead of at the wall in front; 2) extending to air and rolling as the arm enter the water, rather than lifting my head; and 3) setting the high elbow, holding, and using that as leverage to thrust my opposite arm forward.
Tuesday, March 30, 2010
Jump Rope Barefoot 5 min., mixing in variables of DU's, Cross Overs, single foot, running.
5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.
- 5 Rounds For Time:
- 15 Unbroken Chest To Bar Pull Ups
- 15 Unbroken Ring Push Ups
- 25 Meters of Standing Broad Jumps, "Any Round over 9 Jumps to Complete the
25meters, Add another Round"! "Cap at 2 additional Rounds".
2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries.
MY GOAL: 2:50
2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries
MY GOAL: 3:20
TIMES: 2:42, 2:45///3:40, 3:37
Notes: Today's WOD was tough, but fun. I didn't get the 25m on the broad jumps on one set, so I tacked on an extra 25m at the end. If you workout in Vibram 5 Fingers like me, beware of smashing your heels against the ground during the broad jump! Later in the day came the CFE WOD. I did 10 minutes of drilling that included wall lean then jog, trailing opposite legs, and run in place to lean for speed. The first 3 intervals had decent times, I felt like I was putting in a lot of effort with little return. On the last interval, something clicked. My feet felt lighter and I didn't feel like I was pushing off at all. What did I do? Well, I noticed that in the first 3 intervals I was leaning in my traditional way, with shoulders in front of toes. On the last interval, I felt like my head stayed back and my entire torso was leaning forward (SEE PHOTOS ABOVE).
Monday, March 29, 2010
- 5x1 Back Squat
- 2min L-sit on parallel bars
- 5x1min handstandsPR:245#
- 8x:20/:10 Bike Tabata